Nutrition for Performance, Health and Long-Term Wellbeing
Evidence-based nutrition support for athletes and active individuals
Specialist areas include:
Performance nutrition
Low energy availability (REDs) and under-fuelling
Female athlete health
Peri-menopause and hormone health in active women
Struggling with energy, fuelling or recovery?
Training and an active lifestyle place significant demands on the body. Without appropriate nutrition, you may experience:
Persistent fatigue
Difficulty recovering from training
Reduced performance or progression
Gastrointestinal symptoms
Disruption to menstrual function or hormone health
Nutrition is a key factor influencing both performance and long-term health.
Practical, individual nutrition support
At RJ Performance Nutrition, support is tailored to your:
Training and activity levels
Performance goals
Lifestyle and schedule
Health and physiological considerations
Whether your focus is performance, health, or addressing specific concerns, nutrition strategies are designed to support you.
Specialist nutrition support in:
Performance Nutrition
Training and competition fuelling
Recovery and fatigue
Gastrointestinal issues during exercise
Hydration and electrolyte strategies
Clinical & Specialist Areas
REDs, low energy availability and under-fuelling
Female athlete health
Peri-menopause and hormone health in active women
Clinical conditions in athletes and active individuals
Who I work with:
Endurance athletes
Strength and team sport athletes
Recreationally active individuals
Individuals experiencing REDs, low energy availability or concerned about under-fuelling
Women navigating hormone related symptoms alongside training (i.e. peri-menopause, PCOS)
Ways to work together:
Support is tailored to your individual needs, training and goals. Most clients begin with an initial consultation, followed by ongoing support where appropriate.
Initial Consultation
A comprehensive assessment of your:
• training and activity levels
• nutrition and fuelling patterns
• recovery, energy and health
• current challenges and goals
This session forms the foundation for your personalised nutrition strategy, with practical recommendations designed to support both performance and long-term health.
Follow-Up Support
For those who benefit from continued input, follow-up consultations provide ongoing guidance and refinement.
This may include:
• reviewing progress and adapting strategies
• addressing ongoing challenges (e.g. fuelling, recovery, GI symptoms)
• supporting changes in training or goals
The frequency and structure of follow-up support is flexible, depending on your needs and preferences, with scope for ongoing communication between sessions where appropriate.
Monthly Performance Nutrition Coaching
For athletes seeking a more structured and integrated approach.
This includes:
• a personalised nutrition plan aligned with your training and lifestyle
• ongoing review and adjustment of strategies
• regular communication and support
Where appropriate, nutrition support can be integrated alongside your training schedule, including optional programming within TrainingPeaks..
About RJ Performance Nutrition
Rachel Howarth MSc, BSc, PGCert
Sports Performance Dietitian
HCPC Registered | SENr Accredited | ISAK
Published researcher in clinical nutrition
I am a Registered Dietitian with experience in both clinical dietetics and sports performance nutrition, with a specialist interest in endurance sport, REDs and female athlete health.
Make an enquiry
If you’re interested in working together, please complete the form to below.
This helps ensure support is tailored to your training, goals and individual needs.
Suitable for:
Athletes and active individuals
Those experiencing REDs, fatigue or concerned about under-fuelling.
Individuals concerned about hormone or menstrual health.
Those trying to stay active whilst managing clinical conditions.